Wednesday, October 2

A:
400 with fins
100 Single Arm Drill (alternate every 25)
400 IM (50 Kick/25 Drill/25 Swim per stroke)
100 6/3/6 drill
20x25 swim (3 FAST! @ :20, 1 easy @ :30)
100 Recovery/easy
500 FAST For TIME!! Record time :)
200 Recovery/easy
15x50 pull (2 FAST! @ :45, 1 easy @ :60)
600 Pull (3/5/7 breathing pattern by 100)
300 (50 Kick/100 Swim, repeat)
200 cool down
*4100 Total*

B:
400 with fins
100 Single Arm Drill (alternate every 25)
300 (25 Kick/50 Swim, repeat)
100 6/3/6 drill
12x25 swim (3 FAST! @ :30, 1 easy @ :45)
100 Recovery/easy
500 FAST For TIME!! Record time :)
100 Recovery/easy
12x50 pull (2 FAST! @ :45, 1 easy @ :60)
300 Pull (3/5/7 breathing pattern by 50)
300 (50 Kick/100 Swim, repeat)
200 cool down
*3300 Total*

C:
300 with fins
100 Single Arm Drill (alternate every 25)
300 (25 Kick/50 Swim, repeat)
100 6/3/6 drill
12x25 swim (2 FAST! w/:10 rest, 1 easy w/:20 rest)
100 Recovery/easy
500 FAST For TIME!! Record time :)
100 Recovery/easy
300 Pull (3/5 breathing pattern by 50)
100 cool down
*2300 Total*

Monday, September 30

A:
400 swim w/fins/300 Pull/200 Kick/100 Drill
8x50 @ :60 (25 Swim/Climb out Dive in/25 FAST!)
600 (200 pull buoy build/100 Kick/repeat)
4x100 @ 1:45 (25 SPRINT kick w/NO board/75 swim)
600 pull (3/5 breathing pattern by 50)
16x25 @ :40 (4 of each stroke, IM order)
600 w/Fins (100 Swim/100 Kick/repeat)
300 cool down (swim w/NO Walls)
*4300 Total*

B:
400 swim w/fins/300 Pull/200 Kick/100 Drill
6x50 @ 1:15 (25 Swim/Climb out Dive in/25 FAST!)
500 (150 pull buoy build/100 Kick/repeat)
4x100 @ 2:20 (25 SPRINT kick w/NO board/75 swim)
400 pull (3/5 breathing pattern by 50)
12x25 @ :45 (2 non-free, 2 free, repeat)
400 w/Fins (100 Swim/100 Kick/repeat)
200 cool down (swim w/NO Walls)
*3500 Total*

C:
300 swim w/fins/200 Pull/100 Kick/100 Drill
6x50 w/:15 rest (25 Swim/Climb out Dive in/25 FAST!)
300 (100 pull buoy build/50 Kick/repeat)
3x100 w/:20 rest (25 SPRINT kick w/NO board/75 swim)
300 pull (3/5 breathing pattern by 50)
8x25 w/:10 rest (2 non-free, 2 free, repeat)
300 w/Fins (100 Swim/50 Kick/repeat)
100 cool down (swim w/NO Walls)
*2500 Total*